What Does Putting Butter in Your Coffee Do for You?

November 21, 2025 •

4 min read

Dating back to traditional practices in places like Tibet, the trend of blending fats into one's brew has gained modern popularity, especially within the biohacking and ketogenic communities. So, what does putting butter in your coffee do for you, and what are the real benefits and risks behind this high-fat beverage?

Quick Summary

Adding butter and MCT oil to coffee can create a creamy, high-fat beverage for sustained energy, enhanced mental clarity, and increased satiety, particularly for those on a ketogenic diet.

Key Points

Sustained Energy Release: The fat in butter and MCT oil slows the absorption of caffeine, providing a steady energy boost without the crash.
Enhanced Satiety: The high-fat content increases feelings of fullness and can reduce hunger and cravings for several hours.
Keto Diet Support: Butter coffee fits well into low-carb and ketogenic diets by providing a high-fat, no-carb fuel source that supports ketosis.
Mental Clarity: The combination of caffeine and MCTs, which are converted into brain-fueling ketones, may improve focus and cognitive function.
Nutrient Gaps: Consuming butter coffee as a meal replacement can lead to missing out on essential nutrients like protein and fiber found in whole foods.
High in Calories and Saturated Fat: The drink is calorie-dense and high in saturated fat, which should be considered, especially for individuals monitoring cholesterol.

The Science Behind Butter Coffee

Butter coffee, famously known as 'Bulletproof Coffee' in its trademarked version, combines brewed coffee with quality fats like grass-fed butter or ghee and medium-chain triglyceride (MCT) oil. Unlike a carb-heavy breakfast, this drink provides an alternative fuel source that can impact your energy levels and cognitive function differently. The fat content is central to its effects, influencing how your body processes both energy and caffeine.

How the Fats Change Your Energy

When consumed, the fats from the butter and MCT oil are metabolized into ketones, which can serve as a primary energy source for the body and brain, especially for individuals on a ketogenic diet. This differs from the rapid absorption of sugar from a typical breakfast, which can lead to blood sugar spikes and subsequent crashes. The slow-release of energy is one of the most cited benefits by proponents of butter coffee, as it provides a steady, long-lasting boost rather than a jittery rush.

Appetite Suppression and Weight Management

One of the main reasons for the beverage's popularity is its purported effect on appetite and weight loss. The high fat content increases satiety and can reduce hunger for several hours after consumption. The MCTs, in particular, may promote feelings of fullness more effectively than other fats and potentially help reduce overall calorie intake later in the day. However, this is not a magic solution; weight loss only occurs if the high-calorie drink results in a net calorie deficit over the course of the day.

Impact on Cognitive Function

Beyond physical energy, many enthusiasts drink butter coffee for its mental benefits, including improved focus and cognitive clarity. While caffeine is a known cognitive enhancer, the added MCT oil may offer further support. The liver rapidly converts MCTs into ketones, a readily available energy source for brain cells. Some studies on MCTs and brain function have been conducted, but more research is needed to definitively confirm the cognitive advantages of butter coffee over black coffee.

The Downsides and Nutritional Concerns

While butter coffee has its potential upsides, it's not a nutritionally complete meal replacement. Replacing a balanced breakfast with this high-fat, high-calorie drink means missing out on essential nutrients like protein, fiber, and important vitamins and minerals. The beverage is also exceptionally high in saturated fat, which could be a concern for individuals with high cholesterol or heart-related issues. Additionally, for those unaccustomed to a high-fat intake, it can cause digestive issues such as bloating and diarrhea.

Butter Coffee vs. Traditional Breakfast


Feature	Butter Coffee (Keto Style)	Traditional Breakfast (Balanced)
Energy Source	Primarily fat (MCTs/ketones)	Carbohydrates, fat, and protein
Energy Release	Slow and sustained, without a sugar crash	Can lead to blood sugar spikes and crashes (depending on choices)
Appetite Control	High satiety from fat, potentially reduces hunger	Satiety comes from a mix of protein, fat, and fiber
Nutrient Density	Lacks essential nutrients like fiber and protein	Provides a wider range of vitamins, minerals, and macronutrients
Best For	Supporting ketogenic or low-carb diets	Overall daily nutritional balance
Key Ingredient	MCT oil and grass-fed butter	Eggs, oatmeal, fruit, protein sources

How to Make Your Own Butter Coffee

For those interested in trying butter coffee, creating the classic version is a simple process involving a few key ingredients and a blender.

Ingredients: Brew 1 cup of quality black coffee, add 1-2 tablespoons of unsalted, grass-fed butter or ghee, and 1-2 teaspoons of MCT oil. It is recommended to start with a smaller amount of MCT oil to allow your body to adjust.
Blend: Combine the hot coffee, butter, and MCT oil in a blender. Blend for 20-30 seconds until the mixture is frothy and resembles a creamy latte. Blending is crucial to emulsify the fat and prevent an oily separation.
Enjoy: Pour and drink immediately. Some people add natural sweeteners like stevia or spices like cinnamon for extra flavor, but adding sugar will negate the low-carb benefits.

The Verdict: Should You Add Butter to Your Coffee?

Putting butter in your coffee is a strategy that can deliver sustained energy and promote feelings of fullness, making it a valuable tool for those on specific high-fat, low-carb dietary regimens, like the keto diet. The combination of caffeine and added fats can enhance mental clarity and support a fat-burning state. However, for those not following a ketogenic plan, this high-calorie, high-saturated-fat beverage may lead to weight gain if not managed carefully. It is important to remember that it is not a nutritionally balanced meal replacement and lacks critical nutrients. If you are curious, proceed with caution, listen to your body's response, and consider consulting a healthcare professional to see if it's right for you. Ultimately, a balanced diet rich in whole foods remains the most beneficial approach for long-term health.

For further reading on MCT oil and its properties, explore resources like the National Institutes of Health.

Frequently Asked Questions

The main benefit is the promotion of sustained energy and heightened satiety. The fats slow down caffeine absorption, providing a steady boost and suppressing appetite for several hours.

Butter coffee is often used for weight management on a ketogenic diet because it can increase satiety and reduce hunger. However, it is also high in calories and can lead to weight gain if it doesn't replace a meal and is added to an already sufficient calorie intake.

Many users report improved mental clarity and focus. This is attributed to the combined effects of caffeine and MCTs, which provide ketones for brain fuel.

Some people, especially those unaccustomed to high-fat diets, may experience digestive distress like bloating or diarrhea. The high saturated fat content can also be a concern for individuals with heart-related health issues.

Bulletproof Coffee is a specific, trademarked recipe created by Dave Asprey that uses specific coffee beans, grass-fed butter, and Brain Octane MCT oil. Butter coffee is a general term for any coffee mixed with butter and often MCT or coconut oil.

While you can use regular butter, grass-fed butter is often recommended for its potentially higher nutritional value, including more omega-3 fatty acids and vitamin K2.

As a high-calorie, nutrient-sparse drink, butter coffee is not considered a nutritionally complete meal replacement. It lacks the protein, fiber, and many essential vitamins found in a balanced breakfast of whole foods.

If a blender isn't available, you can use a milk frother or even a whisk to combine the ingredients. Vigorous shaking in a sealed jar can also work, but a blender typically creates the best creamy, latte-like texture.